It sounds too simple to work, but it does work, and since
it’s so simple, you can make your own cards right now.

What Are Coping Statements?

Coping statements are truthful positive statements used
to replace the negative and untrue thoughts that take-over when you feel anxious, stressed, angry and/or when facing other overwhelming
situations.

For example:

Replace, "I can't take it anymore." With, "This is uncomfortable, but I can handle it if I take slow and deep breaths."

Verbalizing your coping statements can help
you calm down and stay in control. They offer reassurance that you can make it
through any difficult period.

An example coping statement that a person with panic might
use is:

“I am safe and this will pass. I have survived this before.
I am just going to let this pass through my body.”

Writing a Coping Card

It’s all well and good to write out coping statements – but
who can remember to use them, or even remember them at all – in the heat of the
moment?!!

Because it is difficult to remember your coping statements
once you start feeling overwhelmed, it is helpful to write out a number of
statements on a small card that you can carry around easily in your wallet at
all times.

With this card on your person at all times, you can pull it
out and read the statements to yourself whenever you need to – no memory
required.

You may want to write out different cards for different
situations that provoke anxiety, or panic, or urges to drink – or whatever you
struggle with. The cards work best when filled with statements that are
specifically applicable to you and to the situations you face.

Tips for Writing/Using Effective Coping Statements

According to social anxiety specialist, Dr. Barbara Markway,
Ph.D., to get the most out of coping statements, make sure to:

Write the statements in your own words – not in language you
wouldn’t use or don’t feel comfortable with (avoid formal or
academic language.)

Write statements that specifically target your problem – if you
have anxiety about incontinence, write specifically about that.

Write statements that are reassuring, but also realistic and
truthful. If you struggle with pain, repeating, “I don’t feel pain” probably won’t
help (you won't fool yourself.) A more accurate and thus more useful
statement, might be, “This pain won’t last forever.”

Keep statements brief and easy to memorize – so you won’t
have trouble remembering and repeating your statement when feeling overwhelmed
(when you need them most.)1

Coping Statements for Phobias

Researchers at the University of North Carolina at
Greensboro found that coping statements helped subjects feel significantly less anxiety during hierarchical desensitization
therapy (exposure therapy) and resulted in significant behavioral change (for
the better.)6

Coping Statements for Panic

Coping Statements for Pain Management

The way you look at pain makes a significant difference.

In one study, published in The Journal of Pain Research,
subjects faced an experimental pain task that measured their ability to
tolerate discomfort. Half the study subjects repeated negative
‘catastrophizing’ statements during the pain task and the other half repeated
positive coping statements during the task.

Subjects verbalizing positive coping statements during the
pain task endured extreme pain for more than twice as long as subjects
verbalizing catastrophizing statements.9

So consider trying out one or more of the positive coping
statements from the experiment, such as:

I can control the pain.

One step at a time - I can handle this.

I need to stay focused on the positives.

It won’t last much longer.

This isn’t as bad as I thought.

No matter how bad it gets, I can do it.

It will be over soon.

And definitely avoid using any of the catastrophizing
statements that halved pain endurance, such as:

Change Your Thoughts – Change Your Feelings

Fortunately, since you know that thoughts create feelings
and behaviors, you can retake control over your wandering mind with coping
statements that bring truth and positive thinking back to the forefront. And
once you start thinking right – you’ll start feeling right.

If you struggle with overwhelming thoughts, coping
statements can help you. They’re easy to create and they don’t cost you
anything but a few minutes of your time. Why not give them a try?

Dr. Jeffrey Schwartz and his Four Step Program - through mindful awareness you can learn to overcome internet, gambling and sex cravings as you retrain your brain to stop sending such urgent messages of need.

How about a cup of tea? L-theanine may not replace your need for therapy or medication, but if you struggle with stress or anxiety, or even if you don’t, the soothing and cognition enhancing effects of this tea amino acid may be just what you need.